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"Americans as a society are chronically sleep deprived. There are many reasons for this - including being over-committed, having a tendency toward being workaholics, having a job that involves shift work or working night shifts, and, presently, our addiction to technology," Dr. Luis Buenaver told us Saturday.

Buenaver is an assistant professor in the Department of Psychiatry and Behavioral Sciences at Johns Hopkins University's School of Medicine.

According to the sleep expert, the need to stay plugged in 24/7 is partly to blame for our lack of rest.

"One of the consequences of using technology at night is that it affects our circadian system," he explained. "LED lighting includes a fair amount of light in the blue spectrum and this can adversely impact sleep by dysregulating our circadian clock or interfering with the function of endogenous melatonin. People also frequently use electronic devices in bed and one of the unintended consequences for some people is that they train themselves to be in a greater state of alertness and arousal while in bed."

Are you one of millions of Americans who feel tired all the time? Here are seven ways to improve sleep:

1. Use your bed for sleep and sex only

"Getting in the habit of only using the bed for sleep and sex is important," Buenaver explained. "Thus, it is important to not routinely engage in non-sleep-related activities in bed, like watching television, using electronics, reading, worrying, eating or paying bills. This can result in conditioned arousal."

2. Stick to a schedule

Adhering to consistent sleep and wake times can train your body to prepare for restful sleep. "The body likes routine and having a consistent wake time despite a poor night of sleep can help to train one’s circadian clock," Buenaver said.

3. Go outside

"Try to get adequate exposure to light in the first half of the day. Specifically, 30 minutes of natural light exposure prior to 12 PM is optimal," Buenaver advised. "Adequate exposure to light helps keep our circadian clocks in sync with the environment."

4. Unplug

Turn off electronic devices like smartphones, computers and tablets at least two hours before hitting the hay. Watching television is okay as long as you sit more than six feet from the screen. Download blue light filters for any devices used at night.

5. Use a white noise machine

If you live on a noisy street or in a large city, a white noise machine or smartphone app will help you achieve deeper sleep. "The noise that does not wake us may still interfere with sleep continuity and depth," Buenaver explained. "For example, if someone is sleeping and an ambulance goes by there is a high likelihood that their brain will have an alerting or orienting response. If this were to happen several times throughout the night, the person’s sleep would be fragmented and shallow."

"Hunger can disrupt sleep continuity and depth, it is important to not go to bed hungry," Buenaver said. "Conversely, it is also important to not eat a large quantity of food close to bedtime because it may result in indigestion or exacerbate reflux."

A small snack, like apple slices with almond butter or a handful of nuts, will curb hunger without overworking your digestive system.